Happy stepping! How the Mind HK Team is staying active for #MoveItHK2022
Happy stepping! We hope you are staying active and getting your steps in, despite difficult times. With all the restrictions and precautionary measures in place, especially when a lot of us are currently working from home, we need to get creative to include movements in our daily lives.
We have asked our team to share how they have been getting their steps in during #MoveItHK Stepathon challenge, and how it has helped their mental health. Hopefully, this can inspire you to continue to stay active for your wellbeing!
How have you been getting your steps in? And how does being active help with your mental health?
“Going for walks at lunchtime and in the evening, and as much hiking as possible. I really notice a difference when my steps are higher — I feel much more calm and I sleep better.” — Dr Hannah Sugarman., Clinical Advisor
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“Been doing indoor walks and runs, and skip without rope, all you need is a pair of shoes suitable for it (optional: a yoga mat). Sometimes I just do it with dancing music (the rhythm really helps) or while watching TV, sometimes I follow videos on youtube channels. I found that regular exercise helps me sleep better, cause I am tired at the end of the day, but in a very good mood.” — Min, Deputy COO
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“I been making sure I get out for a quick lunchtime stroll to get some steps in as we are back to WFH and also to get my vitamin D fixed! I also go for an evening stroll or jog along the harbour during the week and at weekends I go for a long walk or hike up to the peak and find a new route to get up and explore the trails surrounding it. My favourite trail is the scramble up to High West (you can check out my photo). Otherwise, I try to find a new trail in one of HK’s 263 outlying islands and do some exploring while getting my steps up!” — Melissa, Development and Partnerships Manager
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“I’ve been getting my steps in by either going for runs after work or hiking to a crag with some friends for a climbing session. I figured I could only go so far walking horizontally, so why not start counting my steps upwards?
Being active has helped with my mental health because it’s given me the opportunity to focus on the activity itself and to be present in the moment. With running, it’s given me the ability to escape from the hustle and bustle of Hong Kong and to focus on just moving one more step each time. With climbing, it’s given me a new perspective and sense of appreciation for how calming nature can be. It is really quite the humbling experience when you finish a route, look down, and realize what once seemed quite daunting and impossible, was something that you had managed to actually accomplish. A perspective that I like to carry with me when it comes to my own mental health journey. “ — Vicki, Antistigma Project Coordinator
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“I have mostly been heading out for a walk or run around the promenade, or just holding my phone and do mini squats and jumps. Staying active, despite everything that’s happening with the pandemic, relaxes my mind as I know I am still doing something to take care of myself. Watching the waves by the promenade has helped to keep me calm and serene. Bonus: I get to blast my favourite playlist in my headphones and enjoy all the alone time to myself.” — Ophelia, Digital Content Coordinator
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“My favourite way to get my steps in is to be outdoors — connecting with nature reminds me that I am part of a greater whole! Due to the current restrictions and work-from-home arrangements, it can be easy to just stay indoors all day. Move It has been a great incentive to get outside and move at regular intervals during the day, which energizes my mind, body, and spirit!” — Steph, HKU Mind HK PhD Candidate
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“Going for a walk at lunchtime. Walking instead of taking the tram if a short journey. Going for a long hike at the weekend to make up for any shortfall. Being active helps me feel less mentally tired and more motivated. It helps me sleep and makes me less restless.” — Jack, YWP Service Delivery Coordinator
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“1) Long walks at the weekends
2) Treating myself to shop-bought coffee breaks during the weekday (forcing myself to go for a short walk)
3) Using a jump rope
4) Solo dance parties at home with some good tunes — helps to lift your mood.
5) Latin dance tutorials — A good Jive routine always works! “ — Rachel, YWP Project Coordinator
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“I’ve challenged myself to conquer at least 1 new hike or nature walk each week — which has been a great way to escape being cooped up indoors!
The stepathon this year has really motivated me to stay active, which can be difficult, especially during the working week. But making little changes throughout the week, e.g. opting to walk home instead of taking the bus, or going for a stroll during my lunch break or after dinner, has been a great way to get my steps in.
With all the stressors and strains of the COVID pandemic at the moment, challenging myself to get my daily steps in has been a healthy distraction — and I’ve been sleeping and focusing better as a result!” — Teresa, Clinical Advisor
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“Standing to do work, jumping at home, skipping rope. Exercising has shifted my focus away from things that I worried about.” — Natalie, Coolminds Project Coordinator
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“The Stepathon has been great cause it’s allowed me to achieve something I didn’t think was possible and it’s been uplifting my mental wellbeing during such unprecedented times.” — Matthew, Programmes Manager
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“Going on long hikes/walks, while being in nature, has been my favourite way to get steps in. I bring my film camera along to tag on another hobby. This has been especially helpful during the 5th wave of COVID, giving me the motivation to get moving and outside. Being active helps clear my mind and be more productive — it also helps with energy levels. I know that without a morning walk, I can’t function at my best. It also helps reduce my stress levels, providing needed breaks from work.” — Carol, Deputy CEO
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“I have been getting up early and doing the morning dog walk which is a great way to start my day. Each lunchtime, I’ve been walking down to a local cafe and picking up a coffee to stroll along the beach with. I’ve used this time for headspace and also to help with some planning/more strategic work — the change of scene and the walking has really helped get fresh perspectives. The walking has helped both my physical health and mental health. I am pregnant and had been quite inactive due to sickness and lethargy over the earlier stages of the pregnancy — this has jump-started me again and helped me feel a lot better!” — Dr Hannah Reidy., CEO
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“Hiking (been doing lots of hikes during CNY and at weekends), spinning at home while working (tied my phone to my thigh and have my laptop placed on top the spinning machine), and just random walks/jumps at home. I feel like my skin got better (hahaha) and I feel happier in general.” — Nicole, Coolminds Project Manager
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Let’s move it for mental health!
This article is informative only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment.
Read more:
Learn more about Exercise and Mental Health: www.moveithk.com/health-benefits
Hiking and Nature for Better Mental Health in Hong Kong
Ideas to help you get started on your #50kmNatureChallenge
Hiking Hong Kong: What Are The Main Trails?
Safety
At Mind HK, safety is always our top priority. Given the COVID-19 pandemic, we ask all ‘#MoveItHK’ participants to take extra safety precautions during this time. At all times, we encourage you to take extra precautions: wash your hands before and after working out, wear a mask when you are in the community or in crowded areas, avoid exercising in groups and in crowded areas and refer to government guidelines: https://www.coronavirus.gov.hk/eng/index.html.
Managing mental health during the COVID-19 pandemic: https://www.mind.org.hk/mental-health-a-to-z/covid-19/managing-mental-health-staying-well-during-a-virus-outbreak/
For a list of emergency contacts, please visit: www.mind.org.hk/find-help-now/
For other local mental health services, please visit our Community Directory: www.mind.org.hk/community-directory/
For more information on mental health in Hong Kong, please visit: https://www.mind.org.hk/mental-health-in-hong-kong/
For more information on seeking help in Hong Kong, please visit: https://www.mind.org.hk/getting-help/
Questions? Email the team at media@mind.org.hk .
